Begin by taking the next few moments to prepare for yoga nidra by lying down on your back and making yourself perfectly comfortable.
Make any final adjustments,
Now trusting your body to know how to really relax and let go.
Release every muscle throughout every limb.
The whole right leg,
Left leg,
The whole right arm,
Left arm,
The front side of the body,
The back,
Shoulders,
Neck and head.
Envelope your entire body in awareness from head to toe and passively observe the spontaneous motions of the natural breath.
Just feel all the muscles of respiration throughout the entire chest and abdomen.
Inhale deep and exhale long.
Inhale expand,
Exhale relax and continue observing the soothing wave-like motions of the breath.
Now,
Your sankalpa.
Simply recite your sankalpa or a positive affirmation three times silently.
Again,
Return your awareness to the body.
And focus your attention on the right hand.
Both see and feel the right hand thumb.
Second finger,
Third,
Fourth,
Fifth finger,
Palm of the hand,
Back of the hand,
Right wrist,
Lower arm,
Elbow,
Upper arm and shoulder,
Right armpit,
Waist,
Right arm,
Right arm,
Hip,
Thigh,
Back of the thigh,
Right knee cap,
Back of the knee,
Shin,
Right knee,
Right knee,
Calf muscle,
Right ankle,
Heel,
Sole,
Top of the right foot,
Right knee,
Right knee,
Right big toe,
Second,
Third,
Fourth,
And fifth toe.
The whole right side of the body.
Now bring your awareness to the left hand,
The left hand thumb,
Second finger,
Third,
Fourth,
Fifth finger,
Palm of the hand,
Back of the hand,
The left wrist,
Lower arm,
Elbow,
Upper arm,
And shoulder,
The left armpit,
Waist,
Hip,
Thigh,
Back of the thigh,
Right knee,
Left knee cap,
Back of the knee,
Shin,
Calf muscle,
Ankle,
Heel,
And sole.
Top of the left foot,
Left big toe,
Second,
Third,
Fourth,
And fifth toe.
The whole left side of the body.
And now bring your awareness to the crown of the head and feel the tingling sensation of cosmic energy at the crown of the head,
The forehead,
Right eyebrow,
Left eyebrow,
The brow center,
Right eye,
Left eye,
Right ear,
Left ear,
Left ear,
Left ear,
Left ear,
The nose,
Tip of the nose,
Right nostril,
Left nostril,
Right cheek,
Left cheek,
Right cheek,
Upper lip,
Lower lip,
And the chin,
Throat,
Pit of the throat,
Right cheek,
Upper lip,
Right collarbone,
Left collarbone,
Right chest muscle,
Left chest muscle,
Right chest muscle,
The sternum,
Upper abdomen,
Navel,
Lower abdomen,
And groin.
Heighten your awareness to the whole right leg,
The whole left leg,
Both legs together,
The whole right arm,
Whole left arm,
Both arms together.
The front side of the torso,
The abdomen and chest,
The back,
The buttocks,
Spinal column,
And shoulder blades.
Both the front and back sides together.
The shoulders,
Neck,
Face,
And head.
The whole body together at once as one single unit.
Total body awareness.
And now the breath.
Feel your body drawing the cosmic energy of prana in and out with the breath.
As you inhale,
You are drawing cosmic energy into your body.
And as you exhale,
You are releasing black smoke which dissipates away from you.
Inhale,
As expansive white light pervades every cell.
Exhale,
Releasing black smoke.
Exhale,
Releasing black smoke.
See your subtle body becoming purified with every breath.
Breathe in expansive white light to the right arm.
Exhale,
Black smoke.
Breathe in expansive white light into the left arm.
Exhale black smoke.
Continue breathing in white light,
Expanding the right leg.
Breathe in white light,
Expanding the left leg.
White light expanding the whole torso.
Exhale white light expanding the shoulders,
Neck and head.
Feel the whole body expanding and contracting with the breath,
Filling every cell with the brilliant glow of prana.
Exhale white light expanding the whole body.
Exhale white light expanding the whole body.
Now bring your awareness to your right shoulder and without moving a single muscle,
Lift only the astral right arm up out of the body with the inhalation.
Move and wiggle the fingers of the right hand and then place the astral right arm back down inside the body.
Become aware to the left shoulder.
Exhale and lift only the astral left arm up out of the body.
Bend the elbow and wiggle the fingers.
And then place the left arm back down into the body.
Bring your awareness to the right hip and inhale as you lift the subtle right leg straight up out of the body,
Bending the knee and making large circles with the whole leg.
And now place the right leg back down inside the body.
Switch your focus to the left hip and lift only the subtle left leg up out of the body,
Bending the knee and drawing large circles with the whole leg.
And now place the left leg back down inside the body.
And now lift your torso and sit up,
Bringing your arms behind you.
And stand up,
Stepping away from your physical body.
Now see a portal of light open on the other side of your room.
And think of a familiar place from your past that you would like to revisit.
Give yourself this time to choose your destination.
And as soon as you know the location,
Begin walking towards the portal of light.
Your intention is getting stronger as you approach the portal.
And just as you step through,
You are instantaneously projected to your chosen destination.
Just see yourself in a passive mode,
Sitting or standing in a single location as you allow yourself to perceive the sights and sounds.
The more that you relax,
The more you can perceive the scene around you with vivid detail.
Just remain a passive witness to all that you are observing.
And now see yourself entering an active mode,
Engaging with your environment,
With vivid detail.
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Immerse yourself in the inner experience.
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Do not simply remember,
But re-experience it all now with your astral body.
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Give yourself total permission to explore this place further.
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Give your mind freedom to roam as you remain a witness.
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